Awkward Runners, Unite!
Earlier today I stumbled across this funny video on YouTube. It’s obviously a parody of the awkward running styles we all see from day-to-day. In fact, also acts as a pretty good set of charactertures for some of the running technique flaws that as coaches we work help runners to correct and become more efficient.
Enjoy!
I think I might borrow some of the names to describe certain athletes from now on!
You know who you are…
TRX Training For Triathlon and Running
As triathletes and runners we often live pretty hectic lives, trying to fit training in when and wherever we can around the other demands on our time. As such it’s great to be able to complete a good functional strength and core session no matter where you are.
I coach a number of triathletes and runners who, due to work commitments, have to travel extensively and find it hard to get to the gym consistently to follow their running or triathlon specific strength program. I often suggest that they invest in the popular TRX Training System, allowing them to complete their strength and functional core workouts wherever they’re staying.
Professional Ironman Triathlete Chris Lieto and his coach Matt Dixon of PurplePatch Fitness put together the short video below to demonstrate some of the TRX exercises Chris uses to develop his core strength for triathlon.
Medicine Ball Exercises for Runners
Improving as a runner requires a commitment to a certain level of regular training. To take full benefit from your training, it’s important not to solely focus on running, but also address the associated strength, balance, coordination and flexibility factors that allow you to become a better all-round athlete. Medicine ball exercises for runners are an excellent method of working on all of the above factors at once.
Due to the unrestricted, multiplanar motion of the medicine ball, it allows your body to move in a natural and functional way, closely reproducing many of the same montions as running. The trunk motions of flexion, extension and rotation, which the body needs to control when running can be trained well with medicine ball exercises for runners, as can strength and power in the hips. Your Abdominals, Glutes, Hip Flexors and Hamstrings, to name just a few muscle groups, will all get a good workout with a suitable medicine ball program.
Jay from the Running Times added this great video to YouTube, showing some medicine ball exercises for runners that you can easily incorporate into your weekly routine.
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Review: Stability, Sport, and Performance Movement – Great Technique without Injury
Recently, a triathlete I’m currently working with told about a book called Stability, Sport, and Performance Movement: Great Technique without Injury by Joanne Elphinston that he’s been using to successfully help him overcome a number of long standing injury issues.
I’m always on the look-out for good resources, so I logged onto Amazon as soon as I got home and purchased a copy!
Get yourself a copy at Amazon now
This has to be one of the best and most comprehensive books I’ve read in a long time on the subject of functional stability and movement dysfunction. Not because it contains any particularly groundbreaking theory, but because of the logical and easy to follow way in which it presents the information. There’s a good balance of theoretical information and practical examples, case studies and exercises with great descriptions, instructions and tips.
Most importantly, it’s presented in such a way that while concise and technically superb, you don’t need an MSc in Physiotherapy to understand and implement the advice provided!
As anybody who has worked with me will know, I put a great emphasis on technique, no matter what the exercise. This emphasis is mirrored in the approach used by the author.
I’d definitely recommend this as a book worth reading if you’re interested in learning more functional stability and movement dysfunction in the athletic population.
How To Breathe When Running
One question I frequently get asked by those relatively new to running involves breathing patterns. They usually want to know how to breathe when running. Often new runners complain of difficulty breathing when running, getting short of breath long before they feel significantly fatigued on a muscular level.
Thankfully, as with all other elements of running technique, there are cues you can use to help you learn how to breathe when running, making it more comfortable as you maintain airflow.
- Use Your Nose and Mouth: People often get given conflicting advice here. The most effective strategy to use is that which maximises the potential for oxygen intake. Breathe through your nose and mouth together to take in the maximal amount of air per breath.
- Find A Rhythm: When running within your comfort zone, try to breathe using a 2:2 rhythm (inhaling for 2 strides : exhaling for 2 strides). You should be able to maintain this for a steady pace. If you want to run faster, it might help to move to a 2:1 rhythm (inhaling for 2 strides : exhaling for 1 stride). You will learn to regulate and maintain your breathing pattern by lining it to your stride pattern. Thus avoiding hyperventilation.
- Take Full Breaths: To enable your body to take in full breaths of air and therefore absorb maximum amounts of oxygen, learn to breathe from your diaphragm, breathing from your belly instead of feeling your chest rise and fall.
- Maintain Good Posture:To enable your lugs to fill to a reasonable capacity, you must maintain a good posture. Don’t allow yourself to slump forwards as you fatigue – this will in effect reduce the space your lungs can operate in and therefore restrict your breathing… adding to your fatigue. Our six week running technique program shows you the best ways to maintain proper running posture.
Try using these running tips and you will successfully teach your body how to breathe when running.
